Workouts

 
September 2022
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In the Gym May 5th

10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Goblet Squats
30m Tactical Lunge
Then:
Front Squat, Work up to weight
Then:
5 x 5 Front Squat – pause at bottom of each rep to find glutes with stable core and back.
Rest 60-90sec between sets
During rest: 5x Front Raise, 5x Lateral Raise, 5x Reverse Fly
Then:
5x Heavy Chest Press, bench or Bosu
10x KTE (or feet to hands on floor with exercise ball)
60sec FLR or Plank Hold on Floor
x 5 rounds
Then
Cool Down


In the Gym May 6th

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good Mornings
Then:
Warm up to Heavy-ish RDL (KB or BB)
Then:
5x RDL heavy-ish
5x Pull Ups
10x GHD or Atomic Sit Ups
5 Rounds, rest some between rounds, can have athletes rotate through stations if big class
Then:
5x Headcutter
5x Burpee
5x Ball Slam
5 Rounds minimal rest
Then, if time:
1000m ski/row for time
Cool Down